Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Foam Roll/Banded Stretching
8-10 min AMRAP (warm-up pace):
250m Row
4 Inchworms
8 Ring Rows
10 Light DB Strict Press
200m Run
4 Push-up to Down Dog
8 PVC Pass Throughs
10 Air Squats
Game
Group PVC Switch Drill
Metcon
Review movements and allow athletes time to warm up to workout weight.
Metcon (AMRAP – Rounds and Reps)
25min AMRAP:
41 Calorie Row
41 Power Cleans (155/95)
41 Wall Balls (20/14)
41 Pull-ups
41 Sit-ups
41 HSPU (sub decline push-up)
410 m Run
One partner working at a time, split reps as evenly as possible.
Happy Birthday Coach Michelle!
